” I’ve got a theory that if you give 100% all of the time, somehow things will work out in the end. “
– Larry Bird

Deep Squats (Thoughts)

Months ago I promised to share some of my nutrition habits. I think the best way will be to do it in smaller pieces rather than a big information dump.

I first took creatine when I was in my 20’s and looking for any edge to get stronger, faster and recover better. I’ve since used it on and off with the most recent “ON” being the last 18 months or so. As such, I have used Thorne Supplements (CFPA Store Link) for a variety of products. You can research Thorne and see how they are very legit in quality and effectiveness. From Thorne, I take the Men’s 50+ multivitamin, glutathion and creatine. The kids take the creatine, Basic Nutrients and glutathion. Kristen takes the Women’s 50+, EPA, Hormone Advantage and Iron. We use another D3+K2 brand and Magnesium from Puori in the evening. Lately, I’ve been using creatine from SFH since it’s easier for us to carry it in the gym with our whey protein. The SFH and Thorne are very cost effective per 5g dose.

For creatine, I take 5g with a packet of LMNT in 1L of water while I make breakfast. I then do the same with dinner.

Creatine is one of the most well-researched supplements in sports nutrition, offering significant benefits for athletic performance. It works by increasing the body’s stores of phosphocreatine, which is used to produce ATP, the primary energy source for high-intensity activities like sprinting or weightlifting. By enhancing ATP regeneration, creatine allows athletes to sustain maximal effort for longer durations, leading to improved strength, power, and sprint performance. Studies consistently show that creatine supplementation can increase muscle strength by 5-15% and enhance performance in short, explosive movements, making it a staple for athletes in sports like football, track, and bodybuilding.

Beyond physical performance, creatine has cognitive benefits, particularly in situations of mental fatigue or sleep deprivation. It supports brain energy metabolism by maintaining ATP levels, which can enhance memory, focus, and processing speed. Research suggests that creatine supplementation may improve short-term memory and reasoning skills, especially in vegetarians or those with lower baseline creatine levels due to dietary restrictions. This makes it a potential nootropic for students, professionals, or anyone facing cognitively demanding tasks, offering a safe way to boost mental clarity without stimulants.

Creatine also promotes muscle recovery and growth, which is valuable for both athletes and non-athletes. By increasing water content in muscle cells, it creates an environment conducive to protein synthesis, aiding muscle repair and hypertrophy. Additionally, creatine reduces muscle damage and inflammation post-exercise, allowing for faster recovery between workouts. For older adults, creatine can help counteract age-related muscle loss (sarcopenia), improving strength and functional capacity. This makes it a versatile supplement for maintaining muscle health across different life stages.

Finally, creatine is safe, affordable, and easy to use, making it accessible to a wide range of people. Decades of research confirm its safety, with minimal side effects. Unlike many supplements, creatine is backed by robust evidence, not hype, and its low cost ensures it’s budget-friendly. It requires no complex cycling or loading protocols—consistent daily use delivers results over time. Whether you’re an athlete aiming to maximize performance, a student seeking cognitive enhancement, or an older adult preserving muscle mass, creatine offers a scientifically supported, practical solution.

And no, creatine will not make you bulky nor huge.

See you in class.

Tim

What’s Going On?

Russian Ridge Hike

April 27th
10am
approx. 7 miles
(Bring snacks/water)

Spring’s Teen Class

Who: Boys and Girls aged 12-17
Dates: March 4 – April 24th
When: Tuesdays/Thursdays at 4pm
*Email [email protected] to sign up*

Nutrition Coaching

Coach Rebecca is now offering nutrition coaching which will include:
Initial assessment, InBody testing and weekly check-ins. Contact her for details.
[email protected]

Overheard in Class:
“Keep doing one until you’re done.”

Timfluencing

This song came on during “Grace” today. I thought it was perfect for what we want from you. We want your best. That’s it. No comparison to anyone else’s performance or weights used. Just your best.

Thank you for your support.

I look forward to what we will do together.